Emotion management pdf

The core function of this emotional management manual has never been to teach you to "eliminate negative emotions" and become a 24-hour emotionally stable adult. Instead, it integrates cognitive behavior and somatic adjustment for three types of high-frequency scenarios: acute emotional outbursts, chronic internal friction, and emotional overload for highly sensitive people. Implementable tools from the three major genres of narrative and narrative therapy have been tested on 1,200 working professionals and school students. The effectiveness of reducing secondary emotional damage is 72%. You don’t have to force yourself to be more adventurous. You only need to choose a method that matches your own behavioral habits.

The post-2000 operation girl I worked with last week dropped her keyboard in front of the customers when she was changing the plan to version 7. Afterwards, she squatted in the corridor and cried, saying that the "take a deep breath and count for 10 seconds" taught online was useless, and she couldn't remember how many seconds to count when she got angry. I stuffed her with the body adjustment tool card in the pdf, and told her that next time she encounters this kind of emotional situation, don’t think about anything. First, go to the tea cup and hold a cup of hot water that has just been boiled. Hold it until you can feel the scalding but can still bear it, and just stand there for 30 seconds. Last week, she told me that the day before yesterday, she encountered a customer who made random changes to her needs. She stood holding the water cup for half a minute, but she didn't drop anything. She could still smile and say to the customer, "I'll make some adjustments."

Don't believe it, there are really many people who use emotion management as a new source of internal friction. For example, in the current most mainstream cognitive behavioral therapy (CBT), everyone has heard of the core ABC theory: trigger event A itself is not the cause of emotional outcome C, your perception of A is the core variable. But there are also many people who call it a "mental victory method" - after all, when an acute emotional outburst occurs, the amygdala directly takes over the brain, and the prefrontal lobe, which is responsible for rational thinking, goes offline directly. At this time, it allows you to "think about the problem from another angle", which essentially makes you hold back.

But if you are always stuck in chronic internal friction, such as repeatedly wondering whether the sentence your boss said yesterday was against you, or whether your colleague just deliberately made a fool of you, CBT tools are more useful than anything else. I used to have a friend who worked in product development. He would lose sleep for two or three hours because of a casual comment from his boss. Later, he filled out the "Cognitive Refutation Form" in the PDF twice: Every time he felt that his boss was dissatisfied with him, he would list 3 pieces of solid evidence to the contrary - he just approved a quarterly bonus for me last week, he helped me block the customer's scolding when there was a problem with the last project, and he always had a bad face when talking to anyone. After filling it out twice, he never stayed up for this kind of thing again. What's interesting is that some people think this method is too "cold-blooded", like forcing themselves to separate their feelings, which is normal. There is no method that applies to everyone.

There is also a very niche narrative therapy tool. Many people think it is too "pretentious" when they first see it, but it is suitable for highly sensitive people. Just treat the emotion that pops up as a visitor. For example, if you suddenly start to feel anxious, write it down: "The anxiety that comes to me today is that of a little girl with braids. She is afraid that I will be scolded if I don't do this project well, so she keeps whispering in my ears." With such a simple sentence, you can immediately escape from the state of "I am very anxious" to "Oh, there is an anxiety coming to me." An illustrator I know used to hide in his workstation and cry because Party A said "it's not pretty enough". Now he draws a round little monster every time he feels grievances and sticks them next to the monitor. He hasn't shed a tear because of work in more than half a year.

Oh, by the way, someone asked me before if I need to master all the methods in the pdf, and I directly said that it is not necessary. You wouldn't take all the cold medicine in the drugstore if you had a cold, right? Emotions are a natural instinct of human beings, just like you will sweat when the weather is cold or hot, or cry when you fall and it hurts. There is nothing good or bad about it. The so-called emotional management is never about letting you swallow all your emotions and suppress the breast nodules, but to help you not say things you shouldn't say or make decisions you shouldn't make when you are emotional, and then regret it afterwards.

Attached to this PDF are three simple self-test forms. It takes you 3 minutes to fill them out, and you will probably know which type of tool is most suitable for you. You don't have to force yourself to learn methods that are not suitable for you. After all, emotional management is to help you live more comfortably, not to add another KPI for you to "be emotionally stable". If one day you really can't help but want to curse someone, then just curse. As long as you can bear the consequences, it's no big deal if you do whatever makes you feel comfortable.